Morning greetings from Rhode Island – we are on the move heading north so this is early (no coffee yet) and short and if there are any major errors hoping Dan will let me know. Welcome to August. Another Beer mile is in the books and despite some strong performances Drew’s record will live for one more year. Still waiting for overall results but I believe the 2 race directors – Becca and Adam were first female/male.
A weekend highlight noted on Strava was the return to running of the XC State Champion from Kutztown and Elizabethtown College runner (one of many good ones) – Stephen Welsh – to the Saturday A.M. group run – will we see him back at the track as he moves into his 30s?
Racing times from other events are in today’s LNP Sports (thanks Sarah!). We will have Tuesday 7:30 AM and 6:00 PM workouts this week. I will NOT be there for either session however the ever-dependable team MacMillan (Jay & Denise) will I will bring PBRs (sorry no left over IPAs from Jay’s birthday) and Walter will have waterWelcome to two new (old) FMTC Members – Mallory Weiss and Brian Gunzenhauser. Despite some major family momentum with two children over the past three years they are both hoping to be able to make it to some Tuesday workouts.
WORKOUTS
3 – mile easy warm-up + drills/strides…
–2 x 800m (2 min RI), 3 x 600m (90s RI), 4 x 400m (60 sec RI), 5 x 200m (30 sec RI); OR
-3 x [ 4 x 400m with 60 sec RI ] 3-minute rest between sets…(Pre-Race w/o)
4 x 100m strides, 25 push-ups, Campus-loop cool down…
Running quote of the week (for those hateful humid summer runs): “Training was a rite of purification; from it came speed, strength. Racing was a rite of death; from it came knowledge. Such rites demand, if they are to be meaningful at all, a certain amount of time spent precisely on the Red Line, where you can lean over the manicured putting green at the edge of the precipice and see exactly nothing.”
― John L. Parker Jr., Once a Runner
RACING AHEAD (also see FMTC Club Calendar)
–August 20: Cedar Nation 5K, Lebanon, PA
–September 11: Main Line 5K, Wayne, PA (USATF)
–September 18: USATF Masters 12K, Highlands, NJ
–September 18: Philadelphia Distance Run ½ Marathon (USATF)
–September 24: York White Rose 5-miler, York, PA